A: Core prep
1 min plank
30 sec hollow body hold
7 single leg glute bridges per side
x 3
Part B:
On the 2:30 at progressively heavier loads x 10 find a 1RM
A: Core prep
1 min plank
30 sec hollow body hold
7 single leg glute bridges per side
x 3
Part B:
On the 2:30 at progressively heavier loads x 10 find a 1RM
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.